I am getting those tingles I last had when I walked a lot.

Back to the hip hikes..and more back exercises.

Workout notes: weights, 2 mile run (11:02/8:38), goblet squats (50, 53, 53, 62, 62, sets of 6)
rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 4 x 190, 8 x 170, incline: 10 x 135, rows: 2 sets of 10 x 55 dumbbell, 10 x 110 machine, military: 15 x 55 seated, supported, 10 x 45 standing, 10 x 90 (each arm) machine. Headstand (easy?) lots of McKenzie. Teased Barbara; got a photo of her doing leg curls.

June 26, 2017 Posted by | running, weight training | , | Leave a comment

sciatica day 2

Last night: no trouble sleeping, though I did my McKenzie exercises before going to bed. I slept very well.

Weights; (some modification) rotator cuff, hip hikes, calf raises, pullups (5 sets of 10), bench press: 10 x 135, 5 x 185 (careful with the back), incline: 7 x 150, 10 x 135, dumbbell military: 7 x 50, 10 x 45, 10 x 40 (all standing), rows: Hammer: 3 sets of 10 x 200.

treadmill run: 2.1 miles in 20 minutes: 10:36/8:34 (2-2-2-2 5.2-5.5, then 6.7-7.2, last min. at 7.3), then goblet squats: 50, 50, 53 (kettlebell), 60, 63, 60

Lots of McKenzie exercises.


June 23, 2017 Posted by | running, weight training | , | Leave a comment

The cycle of athletic life

I am getting lapped by Jason (1:01:22)

This is probably my favorite photo from the Steamboat 15K this past weekend. Background: the course features an almost 2 mile out, then two 2.7 mile loops starting out at the bottom of Glen Oak park, going up the hill, some hairpin turns and then back down. During this stretch, some of the faster runners lap some of the slower runners.

The runner in red is Jason, a Religious Studies professor; I’ve swam with him before. He finished the course in 1:01:xx a bit over a 6:25 mpm pace. I walked the course in about 1:56, a hair under a 12:30 mpm pace. He was literally close to twice as fast as I was; when the photo was taken, I was just past 5K and he was not quite at 10K.

I was never as fast as he is; in my 20’s I ran a hilly 15K in 1:04, and in my late 30’s I ran a low 1:08 and a high 1:07 (the 1:08 was in conditions very similar to this past weekend). But yes, my 1998 and 1999 self would have lapped my 2017 self (walking).

But I can still beat the time limit, even as a walker. So, I’ll do this race as long as I can.

Workout notes: weights, 3 mile track run (32:45; last mile was 10:30), which was after weights:
rotator cuff, pull ups (4 sets of 10, 7-3), incline: 10 x 135, 4 x 160, 7 x 150 (good), military: 15 x 55 dumbbell seated, supported, standing: 10 x 45, 10 x 40, 2 sets of dumbbell rows (10 x 55), 10 x 110 machine.

Then the run, then a 2 mile walk (leisurely).

Note: platelet donation yesterday, so I backed off a bit.

June 21, 2017 Posted by | running, walking, weight training | , | Leave a comment

Oh boy…dark days ahead

Tomorrow, Georgia 6’th Congressional District will vote on a replacement for Tom Price’s old seat. He won 62-38 in 2016, but resigned to take a post in the Trump administration. Though Trump narrowly won the district 48-47, this seat was considered safe..until..recent events.

The Democrat Jon Ossoff got more votes than anyone else in the primary, but narrowly missed the 50 percent threshold to avoid a runoff. So now he is locked in a tight battle with Karen Handel with the polls being so close. Ossoff did have a 7 point lead in one of them, but most have been 0-2 points with Ossoff leading; the latest had Handel up by 2 (but the day before, Ossoff was up by 1 and 2 points).

In other words: toss up.

And in the Senate, Mitch “the Turtle” McConnell won’t let anyone outside of his narrow circle see the Senate’s bill, and he will force a quick vote on it.

My guess is that he wants to avoid public scrutiny AND to keep Trump out of the loop. And if it fails..well, he wants to move on to tax cuts.

I think that is the way to read this: whatever gets them to tax cuts the quickest…that is, tax cuts for the wealthiest among us.

I am not sure how much he will put into the health care bill itself.

Workout notes Bonus walk with Barbara after weights (2 miles)

rotator cuff, hip hikes, calf raises
pull ups: 5 sets of 10 (ok)
bench press: 10 x 135, 4 x 190, 8 x 170
incline: 10 x 135
military: seated, 15 x 55, then 10 x 45, 10 x 40
rows: 2 sets of 10 x 55, 10 x 60
yoga: abs, 1-2 sun salutes, headstand (good?), plank for 2:30

I saw Barbara on the way home and so walked a leisurely 2 miles with her.

Note: I am getting the old “piriformis tingles” again; brought on by the onset of longer, faster walks, I think.

June 19, 2017 Posted by | political/social, politics, politics/social, republicans, republicans political/social, republicans politics, walking, weight training | , | Leave a comment

Partisanship, civility and threats

I’ve been very critical of stuff like this:

So now, we have…Ted Nugent denouncing such rhetoric?

Funny, that it took a Republican getting shot by a nut job for him to rethink. But that is how it goes, isn’t it?
Yes, they get all high and mighty talking about “Second Amendment remedies” (even Trump)

Yes, we saw the signs:

So now, a left wing Bernie supporting loon went out and shot a Republican Congressman (and a couple of law enforcement officers too). NOW, maybe they are “getting it”.

That thing that you threaten others with may well be used on you.

That is why I find such threats to be disgusting.

I rather like being able to walk around sans a bullet proof vest and, yes, unarmed. Unarmed this time, and the next time too. And the time after that. I can’t say that I’ll never own a gun. There was a time where I held a marksman ribbon (pistol) and I once went target shooting. It is sort of fun. And perhaps, oh, I might live in a rural area where there are possible wildlife threats.

But no, in my day to day life, and what I anticipate to be my day to day life, I want nothing to do with guns.

All I am saying is that if you threaten me, someone else might threaten you. And I have no desire to live that way.

So let’s keep politics a ballot box thing, ok? That is how civilized, first world countries do it.

Now our politics can certainly use improving. And please spare me this “both sides” bullshit; there is nothing on the Democratic side that is the analogue of Fox News, talk radio and the massive spin/lie/disinformation machine that operates on the right. And it is easy to see why: the Republican agenda, at the very top, is “tax cuts for the rich”. That, in and of itself, is a tough sell. So one needs a cover of some sort, be it right wing religion, resentment of minorities, or social issues (e. g. “war on Christmas”, “bathroom wars”, blah blah).

The current administration is reeling in a morass of paranoia and self pity. No, I am not foolish enough to think that they are finished. But, aside from some executive orders, they haven’t really done that much. My hope is that we can beat back this health care bill stuff and keep the works jammed with scandal until the 2018 midterms..and we have to pick up some seats! Hopefully we can win a chamber, or at least win enough seats to get the moderate Republicans to cut some deals.

Really, a type of coalition with “non-flat-earther” Republicans wouldn’t be so bad.

News of the weird: yes, women can rape men. It doesn’t happen that often. But here is a case in which the woman, who raped a cerebral palsy sufferer, is using “facilitated communication” as a defense. I don’t know how the trial will go; part of the case will be putting the hoax of “facilitated communication” on trial. But now matter how the case goes, the woman is a monster and I don’t want her in society.

Workout notes: lazy workout: rotator cuff, pull ups (5 sets of 10, good), bench press: 10 x 135, 4 x 190, 8 x 170 (lazy, empty gym), military: 15 x 55 (seated, supported), 10 x 45 standing, 10 x 40 standing, rows: 2 sets of 10 x 55, 1 set of 10 x 60 (one arm dumbbell), stretching, easy 2 mile walk outside.

June 16, 2017 Posted by | politics, politics/social, social/political, walking, weight training | , , , | Leave a comment

A bit of fun…

I’ll say something about the Sessions testimony (lying sack of….) and the shooting of the Congressman (deplorable, but where was the GOP calling for “toning it down” when Giffords was shot?)

But for now, something pleasant:

From here:

Ok. Suppose you choose at random. A and D are the same answer, so you can choose A/D, B or C. So you have a 50 percent chance of hitting A/D or not. That means that the correct answer is 50 percent, (B) but you have a 25 percent chance of selecting B with a purely random selection, which puts you back in the A/D or “not A/D” which puts us back to 50 percent….
and so on.

This is a version of the “this sentence is a lie” paradox (a statement that can’t be assigned a truth value); there is no correct answer to the question.

Workout notes
rotator cuff, pull ups (5 sets of 10: went well), incline presses: 10 x 135, 5 x 160 (good..decent hips), 6 x 150, military: 15 x 55 seated, supported, 10 x 50 standing, 10 x 40 standing. One arm rows: 2 sets of 10 x 50, 10 x 60

Then a treadmill run: 2-2-2-2 to 8 minutes, (5.2-5.5), then up 2 (6.7-7.0, last 2 minutes were 7.1 to 19:12 (2 miles), 7.2 to 20 minutes (2.1 miles). That was harder than usual.
Then goblet squats: 50, 50, 60, 65, 70, 70 (sets of 5)

June 14, 2017 Posted by | mathematics, running, weight training | | Leave a comment

Yoga and weights: getting the mix right…

I think that my walking took a beating as I lost leg strength. Goblet squats are helping. But I’ve stopped doing yoga (save a few back/ab exercises) and now I am stiff. I’ll add yoga after weights.

Workout notes: weights then a little bit of yoga (sun salutes, abs, headstand, very stiff. Held plank for 2 minutes…not that hard)

weights: rotator cuff, pull ups (2 sets of 5-5-5, 2 sets of 10…went ok)
bench press: 10 x 135, 3 x 190, 5 x 185
incline press: 10 x 140
military: 15 x 55 dumbbell (seated, supported), 10 x 50 standing, 10 x 40 standing
rows: 2 sets of 10 x 55, 10 x 60

Did goblet squats yesterday.

Walking: 5 miles last night; Barbara conked out at 3.6 miles. Too hot for her.

June 9, 2017 Posted by | walking, weight training, yoga | Leave a comment

Ok, I have something to work on…

Running. But walking…OMG…

These were relatively early. Sadly, the cut out the lady I was with at the time who was wearing bright turquoise running tights.

This is the start line (I am behind the lady in pink)

At about mile 6 or so…I am on the right, about midway. I am chasing the lady in yellow and the lady ahead of her; I caught them both.

Workout notes: weights, treadmill, walking.

Weights: rotator cuff, pull ups (4 sets of 10, then 7-3) good, incline: 10 x 135, 3 x 160, 7 x 150 (good hips), military: 15 x 55 (seated, supported), 10 x 50, 10 x 40 standing, rows: 2 sets of 10 x 55, 10 x 60, headstand
run: 20 minutes treadmill: 5.2-5.5, 6.7-7.1, then 7.2-7.3 (7.3 at mile 2), 10:36, 19:11, 2.1 miles, then 5K walk outside.

I must focus on posture. Drills starting tomorrow.

June 7, 2017 Posted by | running, walking, weight training | , | Leave a comment

Doing students a disservice: not pointing out their ignorance

A couple of things have struck me. There is a New York Times article about high school students not believing climate change because of what they hear at home and from our current President.

On the other end, you see student takeover and (attempted) intimidation of faculty at Evergreen State College; what struck me is how inarticulate the students are, and how they seem to ‘know” that they know more than the faculty and staff:

And they appear to be enabled by at least some of the faculty:

About 55 Evergreen State College faculty and 23 College Staff have signed a “statement of solidarity” with the student protestors, which you can find here. (That’s more than a quarter of the faculty).

I reproduce the statement in its entirety (indented). It is an implicit criticism of biology professor Bret Weinstein as a racist, which he is not. He is being punished and ostracized for writing an email refusing to leave campus at the “request” of students of color on Evegreen’s “Day of Departure.” If you want to see the email that got Weinstein demonized, go here. The bolding is mine, and my comments are flush left. […]

I omit the names of the signers (see the document linked to above), but I am guessing that the faculty are almost all humanities professors and that there are few or no science professors. The College Fix (I can’t verify their assertion) says that “The statement is being circulated by Julie Russo, whose expertise is “media studies, gender & women’s studies, sexuality and queer studies,” and Elizabeth Williamson, whose expertise is English literature and theater studies, according to a Friday listserv email from Russo obtained by The College Fix.

Now I am for getting students to start to think for themselves. But part of “thinking for oneself” is to come to grips with one’s own limitations (intellectual ability, experience and knowledge) and to understand when to defer to those who know more. Not all opinions are created equal.

And yes, fresh eyes might pick up on blind areas, but, I’ll just ask this: are the students really fit to run a university or to teach classes?

Now I teach mathematics and I can tell you that if I am not reasonably gentle with my examinations, I would blow away my classes. They simply lack the perspective, knowledge and experience that I have.

Yes, once in a while I might make a mistake on the board and they catch it, but none of them would claim to know more than I do.

I think that it there is a fine line between encouraging students to think for themselves and making them way overconfident as to their current abilities and achievements.

Workout notes: a bit sore from this weekend, but I still got in a weight workout and an easy walk:

weights: rotator cuff, pull ups (5-5, then 4 sets of 10), bench press: 10 x 135, 5 x 185, 8 x 170, incline press: 10 x 135, military: (dumbbell) 15 x 55 seated, supported, 10 x 45, 10 x 40 standing, rows: 2 sets of 10 x 55 dumbbell, 10 x 110 machine. Goblet squats: sets of 5: 25, 25, 45, 55, 60, 65, 70, 75, abs: 2 sets twist crunch, 2 sets of yoga leg lifts, 3 sets of moving bridges, headstand (shaky, but ok), 5k walk (warm).

June 5, 2017 Posted by | education, social/political, walking, weight training | | Leave a comment

First big test of the year coming up (sports)

This weekend: Saturday: 4 mile running race. I have no idea of what I can do. I really need to treat this as a 40 minute event and not go out too fast. Seriously, sub 37 would be good for me, though I know, deep down, I REALLY want 36..though I could not get that at my last 2 5K runs (where I started out too fast) and barely got that in the previous 3. BUT, I am better rested this time.

Sunday: half marathon powerwalk. There is a long time limit so finishing shouldn’t be a problem; I have a sub 2:40 goal, though really, seriously, 2:30 should be possible. We’ll see. A 7 am start time will help.

Today’s workout: no running, no walking. Weights went well:
rotator cuff
pull ups (5 sets of 10; last one was 7-3 (switch grip)
bench press: 10 x 135, 3 x 190, 5 x 185, 9 x 170 (didn’t push to the limit in any of these)
military (dumbbell): 10 x 55 seated, supported (best), 10 x 50, 10 x 40
rows: 2 sets of 10 x 55, 10 x 60
abs: 2 sets of 12 twist crunch, 10 yoga leg lifts, 3 sets of 10 yoga half bridges, headstand (shaky..took me 3 tries to get into it)

Last night: 3.5 miles of easy walking.

June 2, 2017 Posted by | Friends, walking, weight training | Leave a comment